Emotions
2 goals of Emotion Regulation are
What are:
-understand the emotions you experience
-Reduce emotional vulnerability
-Stop unwanted emotions
-Decrease the frequency of unwanted emotions
-Decrease emotional suffering
-Stop or reduce suffering from unwanted emotions once they start.
This is the first step in Opposite Action:
What is Identify the emotion you are feeling?
We use Check the Facts because these two things can influence each other
What are thoughts and emotions
The physical sensations we have in our body when we experience and emotion are called this
What are urges?
The A in ABC stands for this
What is Accumulating Positive Experiences?
This is an example of a Myth about Emotions
There is a right way to feel.
It's a weakness to express feeling badly.
Negative feelings are bad.
Being emotional means being out of control.
Some emotions are stupid.
Drama is cool.
Other people are better judges of how I should be feeling.
Doing things to increase a sense of control and mastery over fears is opposite action for this emotion
What is fear?
When an emotion doesn't fit the facts we want to use this skill
What is Opposite action
The opposite action of anxiety requires you to do this
What is approach or confront the things that you fear.
We use ABC PLEASE to do this
What is Reduce Vulnerability
These are three common physical sensations that occur when one is ANGRY.
What are:
Clenching hands
Flushing or heating
teeth clenching
muscles tightening
Opposite action works best when:
The emotion does not fit the facts
It is done all the way.
An example of an emotion that fits the facts is feeling this emotion when an important goal is blocked or prevented
What is Anger
The first question to ask in problem solving is
What is Can the Problem be solved?
This is when you prepare for future stressful events in an effective way to decrease the liklihood of engaging in ineffective behaviors
What is Cope Ahead?
These are the 3 purposes of Emotions.
-Give us information
-Communicate to and influence others
-Motivate and prepare us for action
We may want to use Opposite Action when the emotion fits the facts when this is true
When the emotion, intensity, or duration are not effective to reaching your goals in the situation.
The 3 steps to CHeck the Facts are
1. Ask What is the emotion I want to change?
2. Ask what is the event prompting my emotion?
3. Ask Am I interpreting this situation correctly/are there other possible interpretations of the situation?
Doing something you do not want to do in order to feel good about having completed it is an example of this
What is building mastery?
These are the 5 pleasant activities I did this week so far
Open answer
Feeling guilt fits the facts when this has occurred.
What is doing something you believe is wrong
or
Doing something that violates your personal values or long-term goals.
This is what we do when we decide that we don't want to change the emotion using opposite action.
What is use another skill?
One additional question I may want to ask could be
What is
-Am I thinking in extremes?
-What is the likelihood of the worst thing happening?
-Even if the worst were to happen, could I imagine coping well with it?
Accumulating positive experiences in the long term by creating goals we can achieve is a way to achieve this ultimate goal of DBT
What is creating a life worth living?
The letters in PLEASE stand for:
What are
-Treat Physical Illness
-Balance Eating
-Avoid mood altering drugs
-Balance Sleep
-Get Exercise